Took Nancy to the airport
2 eggs, 2 small toasts for breakfast
Wednesday, May 6, 2009
Tuesday, May 5, 2009
Monday, May 4, 2009
Morning mush
1/2 turkey sandwich
1/2 Clif Builder Bar before swim
1/2 Clif Builder after swim
Yogurt, hemp protein, hemp nuts, Clif Mango/Orange immediately when I got back
Bowl of lentils with shredded chicken
More lentils and shredded chicken
1/2 cup yogurt
Evening salad (lettuce, olive oil, vinegar, cayenne)
Handful of almonds during the day
Water: about a gallon - 2 x 20 ounce on the bike, was good
Workouts:
Bike to Boulder 1:22:33, 12.9 mph, 17.8 miles, HR 142
Swim 1 hour with Stacey
Bike home 1:12:44, 14.7 mph, 17.82, HR 148
Notes:
Got inspired by a biker on the top of South Boulder Road, eventually caught up with him on 287 but he did pass me up the hill. Which is cool, I have a 7 lbs backpack, am 20 lbs overweight on a slow bike that is 10 lbs heavier than the race bike. So I still feel pretty good about catching up with him, he'd have no shot if I was on peddles :). Even now, when I am overweight. Hmm, still can get the heart ticking at 187, not for long though, perhaps 30 seconds or so. I still think it's a good thing to get it there once in a while, just to flush the crud out.
1/2 turkey sandwich
1/2 Clif Builder Bar before swim
1/2 Clif Builder after swim
Yogurt, hemp protein, hemp nuts, Clif Mango/Orange immediately when I got back
Bowl of lentils with shredded chicken
More lentils and shredded chicken
1/2 cup yogurt
Evening salad (lettuce, olive oil, vinegar, cayenne)
Handful of almonds during the day
Water: about a gallon - 2 x 20 ounce on the bike, was good
Workouts:
Bike to Boulder 1:22:33, 12.9 mph, 17.8 miles, HR 142
Swim 1 hour with Stacey
Bike home 1:12:44, 14.7 mph, 17.82, HR 148
Notes:
Got inspired by a biker on the top of South Boulder Road, eventually caught up with him on 287 but he did pass me up the hill. Which is cool, I have a 7 lbs backpack, am 20 lbs overweight on a slow bike that is 10 lbs heavier than the race bike. So I still feel pretty good about catching up with him, he'd have no shot if I was on peddles :). Even now, when I am overweight. Hmm, still can get the heart ticking at 187, not for long though, perhaps 30 seconds or so. I still think it's a good thing to get it there once in a while, just to flush the crud out.
Sunday, May 3, 2009
OK, so I neglected the posts for Thursday, Friday, Saturday and Sunday. Ashley cat died on Thursday night at 10:30. I miss her a lot. 16 years. Ashley fuzzball, where are you now?
I still keep eating the same stuff, Sunday was the bad day but I had no desire to stuff myself with a hamburger or some such.
Friday: 1 hour swim with Jane
Sunday:
bike with Nancy to Lafayette to a coffee shop. Good coffee at Cannonmine coffee.
2:36:16, 22.62 miles, 8.6 mph, HR 91
Yup, slow and relaxed.
Smoked in my dream last night. Woke up with my mouth tasting like an ashtray.
I still keep eating the same stuff, Sunday was the bad day but I had no desire to stuff myself with a hamburger or some such.
Friday: 1 hour swim with Jane
Sunday:
bike with Nancy to Lafayette to a coffee shop. Good coffee at Cannonmine coffee.
2:36:16, 22.62 miles, 8.6 mph, HR 91
Yup, slow and relaxed.
Smoked in my dream last night. Woke up with my mouth tasting like an ashtray.
Wednesday, April 29, 2009
50/50 morning mush
My legs hurt a bit from yesterday. Good pain.
Bike to Boulder: 1:27:44, 13.9 mph, 20.36 miles, 145 HR
1/2 Clif bar before swim
1 hour BAM swim, Amy
1/2 Clif bar after swim, banana
Bike home: 1:34:45, 11 mph, 17.47 miles, 139 HR. Windy.
Clif mango / orange electrolyte
2 tablespoons each of hemp seed, hemp protein, yogurt
small dish of cooked turkey, spinach, red yam
1 pear
2 cups of pea soup with feta cheese
Water:
2 x 20 oz bottle on the bike
My legs hurt a bit from yesterday. Good pain.
Bike to Boulder: 1:27:44, 13.9 mph, 20.36 miles, 145 HR
1/2 Clif bar before swim
1 hour BAM swim, Amy
1/2 Clif bar after swim, banana
Bike home: 1:34:45, 11 mph, 17.47 miles, 139 HR. Windy.
Clif mango / orange electrolyte
2 tablespoons each of hemp seed, hemp protein, yogurt
small dish of cooked turkey, spinach, red yam
1 pear
2 cups of pea soup with feta cheese
Water:
2 x 20 oz bottle on the bike
Tuesday, April 28, 2009
50/50 morning mush
banana before run
Clif Shot after workout Mango/Orange magic electrolyte potion
cup of yogurt, tablespoon of hemp nuts, tablespoon of hemp protein, tablespoon of sunflower seeds after the run
whole wheat, red pepper, butter, horseradish, chicken breast sandwich
3 bowls of chicken soup with chicken breast and beans over the course of about 5 hours in the evening
Water: 3/4 + gallon
Run:
running out: 24:21, 9'49", 2.481, 162
coming back: 29:01, 12'11", 2.381, 164
Couldn't keep the heart under 155 on the way back. Had to stop several times just to let it drop. Was in 180 range quite a few times. Several reasons I can think of:
1) yeah, I am out of shape
2) I did run on the toes all the way so that may have something to do with the high HR
3) I don't think I was dehydrated but perhaps I should start to carry water with me again. Blood was probably like molasses by the time I was coming back.
4) My red cell count is low (47%)
5) I ran way too fast on the way out. I am not supposed to do 9'49" at 162. Not this time. In about 2 months I should run this speed at 150 or so.
Had about 7 small meals today, not too bad. It's 7:54 pm, I feel quite full.
Week summary (since last Wednesday morning):
swim: 3 workouts
bike: 77.2 miles in 4 sessions
run: 4.86 miles
Damage:
none, although my legs still burn right now (8:09 pm)
Other than the swim, my mileage is pretty far from iron distance :)
banana before run
Clif Shot after workout Mango/Orange magic electrolyte potion
cup of yogurt, tablespoon of hemp nuts, tablespoon of hemp protein, tablespoon of sunflower seeds after the run
whole wheat, red pepper, butter, horseradish, chicken breast sandwich
3 bowls of chicken soup with chicken breast and beans over the course of about 5 hours in the evening
Water: 3/4 + gallon
Run:
running out: 24:21, 9'49", 2.481, 162
coming back: 29:01, 12'11", 2.381, 164
Couldn't keep the heart under 155 on the way back. Had to stop several times just to let it drop. Was in 180 range quite a few times. Several reasons I can think of:
1) yeah, I am out of shape
2) I did run on the toes all the way so that may have something to do with the high HR
3) I don't think I was dehydrated but perhaps I should start to carry water with me again. Blood was probably like molasses by the time I was coming back.
4) My red cell count is low (47%)
5) I ran way too fast on the way out. I am not supposed to do 9'49" at 162. Not this time. In about 2 months I should run this speed at 150 or so.
Had about 7 small meals today, not too bad. It's 7:54 pm, I feel quite full.
Week summary (since last Wednesday morning):
swim: 3 workouts
bike: 77.2 miles in 4 sessions
run: 4.86 miles
Damage:
none, although my legs still burn right now (8:09 pm)
Other than the swim, my mileage is pretty far from iron distance :)
Monday, April 27, 2009
50/50 morning mush. 1/2 cup oat bran, 1/2 cup wheat bran, cinnamon, blueberries
cup red yam soup, 1/2 cup of spinach, cup of mashed yams, 1/2 cup of cooked turkey
chocolate chip cookie after the blood draw
slice of whole wheat bread, butter, horseradish spread, 2 slices of turkey breast
more spinach, turkey and mashed yams.
cup of yogurt
handful of almonds during the day
Workout:
1 hour BAM workout with Allyson
Other:
stopped at Bonfils. It's been a really long time since I gave blood. Still good for the baby blood.
Hematocrit: 47% - used to be up to 49%
Blood pressure: 96/72, hmmm, interesting, the systolic is way lower than I am used to but it doesn't seem to bother me. Would it be because it got measured about 1.5 hours after an intense workout?
Resting: 68 - way too high, should be under 60
Naked weight at EB Rec Center scale after the workout: 199 - nice
cup red yam soup, 1/2 cup of spinach, cup of mashed yams, 1/2 cup of cooked turkey
chocolate chip cookie after the blood draw
slice of whole wheat bread, butter, horseradish spread, 2 slices of turkey breast
more spinach, turkey and mashed yams.
cup of yogurt
handful of almonds during the day
Workout:
1 hour BAM workout with Allyson
Other:
stopped at Bonfils. It's been a really long time since I gave blood. Still good for the baby blood.
Hematocrit: 47% - used to be up to 49%
Blood pressure: 96/72, hmmm, interesting, the systolic is way lower than I am used to but it doesn't seem to bother me. Would it be because it got measured about 1.5 hours after an intense workout?
Resting: 68 - way too high, should be under 60
Naked weight at EB Rec Center scale after the workout: 199 - nice
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